Saturday, March 9, 2013

When I started this training around the beginning of the year, I weighed in at 117 lbs. I weighed myself yesterday and the same machine read me 109 lbs. This was after a few meals, coffee, & water, so it's safe to assume my dry weight in the morning is around 107-108 lbs. I'm very excited with how well my body is responding to my new diet, which included wearing some skinny jeans a size smaller that I haven't been able to wear for several months. My focus, of course, is for the race. My body then will be optimally primed to know how to use the foods I give it, whatever they are, and translate it into kinetic energy for a long, exhausting day. It's hard to always have your meals planned, and to stick to it. But consistency is key with diet and exercise, nothing happens overnight.

Cardio: Bike ride to gym, 1 mi.; 15 minute run, 4.9 mph, 1.11 mi; *end of workout* 10 minute elliptical; Bike ride to home, 1 mi.

Workout: Chest & Shoulders
(I hate the fact that SO MANY DUDES THINK THEY'RE CHEST IS SO KEY TO EVERYTHING. They hog all the benches. So thus, my workout was all over the place. This is a literal translation of what I had to do to somewhat get the movement and be flexible.)
10 reps Machine Press
10 reps Dumbell Incline Press
10 reps Dumbell Flies
10 reps Dumbell Incline Flies
10 reps Lateral Raises
10 reps Dumbell Shoulder Press
10 reps Dumbell Rear Flies
*Rest 2 mins*
10 reps Dumbell Incline Press
10 reps Dumbell Incline Flies
10 reps Dumbell Bench Press
10 reps Lateral Raises
10 reps Shoulder Press
10 reps Machine Flies (this was the only thing available, with a broken seat, so I had to stand at the machine to do these.) 
Note: I needed to do rear flies still, but there was no feasible way of doing this without setting up something elaborate.

Other:
Sitting ab crunch
Weighted oblique twists
Whole body stretch

So you can tell that the workout itself kind of sucked. I hurt great this morning, but that's because you have to be flexible with others and be inventive. I couldn't imagine how intimidated new people would feel if their machine wasn't available, or broken, and they didn't know what else to do. Do pushups! The fact is that you're still *doing something*. 

S.O.T.D:
http://youtu.be/EpqnJ_BpuIU

Sunday, March 3, 2013

Cardio: Biked 1 mi from home to gym. Jogged 15 mins, ~1.3 mi. Biked from gym to downtown ~2mi.

Workout: Chest & Shoulders
10 reps Dumbell Bench Press
10 reps Dumbell Flies
10 reps Dumbell Incline Bench Press
10 reps Lateral Raises
10 reps Front Raises
10 reps Reverse Flies

Other:
Weighted ab crunch on a ball until failure
Forearm curls
Whole body stretch

S.O.T.D:
"Work Hard, Play Hard" by Wiz Khalifa
http://youtu.be/TWHNr0BrNgo